Understand Stress And Beat It With These Smart Tips!

Every one of us is affected by stress and just like anything else our genetics determine how well we can deal with it. Learn more right here!

Every one of us is affected by stress and just like anything else our genetics determine how well we can deal with it. Most of us have social, relationship, economical, environmental, and other factors that are body must deal with every day.

The interesting thing is that stress actually changes your body's chemistry. Trying to put up with stress results in a chemical change that may be quick or may take years, depending on which way your body wants to fight it. In the struggle to gain weight or loose fat, stress is a major factor that needs some consideration. Understanding how to handle stress is very important to achieve total fitness.


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Stay Sharp!
Many people try to avoid pressure, not realizing pressure is the thing that keeps you sharp and focused.
Mike Mahler

Short-term response from our body is associated with adrenaline and is closely associated with our adrenal glands. The top of the kidneys are the primary location for these hormonal manufacturing centers.

Studies show that drinking more water is one way that we can handle stress better. This is likely tied into the fact that the hormones produced in that area are directly related to the activity of the kidneys.

Enlarge Click Image To Enlarge.
Drinking Water Is One
Way To Handle Stress Better.

Whenever someone jumps out from behind the door and surprises you, your body quickly infiltrates your bloodstream with massive amounts of adrenaline. All of us have experience this at one point or another. The effects of adrenaline are short-term and the activity of serotonin slowly neutralizes any excitement that you may have.

Some individuals make attempts to keep adrenaline at maximum level. Unfortunately, this results in the body having elevated serotonin levels, which can lead to anything from a sleep disorder, too serious clinical depression.

dot Elevated Cortisol Levels dot

    For our long-term reaction to stress, the body use as a hormone called cortisol. It is produced much lower than adrenaline and it enters our bloodstream at a much slower pace. Once cortisol is present in our body, it slows our metabolism down and may take months or even years to remove its excessive effects.


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All About Cortisol!
What is cortisol? Cortisol is a steroid hormone secreted by the adrenal glands. It is often called the 'stress hormone' because its levels rise following emotional and physical stress.
Shane Giese

    Cortisol is closely associated with belly fat, which leads to heart disease, cancer, diabetes, and other serious health conditions. Life is becoming more and more stressful as an American. Our bodies are producing more and more cortisol. People are eating more and more starchy foods and foods that are more processed. This is why America is getting fatter and fatter.

    It is possible to have elevated cortisol levels and not have an excessive amount of belly fat. Over a period of years, the fat deposits on the inside of your arteries causing coronary artery disease. In some individuals, elevated cortisol levels are being associated with chronic fatigue syndrome and fibromyalgia. Most people with fibromyalgia have higher pain levels than someone who has chronic obstructive pulmonary disease (COPD) or rheumatoid arthritis.

Fibromyalgia is a debilitating chronic syndrome (constellation of signs and symptoms) characterized by diffuse pain, fatigue, and a wide range of other symptoms. It is not contagious, and recent studies suggest that people with fibromyalgia may be genetically predisposed.

dot Stress During Sleep dot

    We stress even when we sleep and that makes it more difficult to function the next day. Several hours before you get up in the morning, a very tiny portion of your brain, located in the cerebrum, called the hypothalamus, sends a signal to stimulate your adrenal glands. After you have awakened, cortisol levels begin to rise.

    Most heart attacks and strokes occur between 6 am and 8 am in the morning and are often related to the increased rise of cortisol. It is obvious that getting cortisol under control is of a major importance for a healthy fit individual.


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A Great Night Of Sleep!
Time flies at night when you're trying to recover for the next day when all of a sudden your alarm clock goes off. It's frustrating.

    Cortisol is usually tested in your saliva and is usually at its highest level at a few hours after you are awake. Over a period of time through the day, your levels decrease. This hopefully answers the age-old question of the best time to do cardio, it is in the morning as your cortisol levels are high and you have the best chance to suppress them.

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This Hopefully Answers The
Question Of The Best Time To Do Cardio.

    If you do not get enough rest, or sleep in 90 minutes cycles (meaning total sleep equals; 3, 4.5, 6, 7.5, or 9 hours of sleep) then your body will have elevated cortisol levels throughout the day. This makes it difficult or impossible to lose fat.

dot Controlling The Stress dot

    Some of the obvious steps to controlling stress in your life is associated with simplifying your life. Putting too much on your daily schedule is a sure way to make life too difficult. Unremitting stress damages your immune system and eventually leads to early cellular death.

    There is no question that certain individuals seem to handle stress much better. We all know that individual who seems to take on excessive amounts of problems everyday and seems to work far beyond any normal limits. That person may have self-defense mechanisms in place to assist in lowering their stress quickly. You do it every time you go to the gym and exercise for less than 60 minutes. Anytime longer than 60 minutes, results in an increase in cortisol.

How Do You Manage Stress?

Breathe Deeply
Go For A Walk
Listen To Music
Perform A Hobby

    Taking a quick vacation, sex, exercising, taking a nap, or doing anything that helps you to relax and feel good, likely results in a decrease of cortisol.

    If your body, doesn't have enough cortisol various other problems can occur. Individuals who have been Holocaust survivors, rape victims, or have post-traumatic stress syndrome, usually have extremely low cortisol levels and associated suppressed cortisol levels.

    You might think that these individuals are on the right track, but everything about the human body is related to balance. Having balance levels of serotonin and cortisol result in the most healthy individual and the longest lifespan.

In the central nervous system, serotonin is believed to play an important role as a neurotransmitter, in the inhibition of anger, aggression, body temperature, mood, sleep, vomiting, sexuality, and appetite.

In addition, serotonin is also a peripheral signal mediator. For instance, serotonin is found extensively in the human gastrointestinal tract (about 90%),[1] and the major storage place is platelets in the blood stream.

    Here are the best (most simple) steps to beating stress:

    1. Look at your day and put in things that help reduce stress if you are likely to have a stressful day.
    2. Simplify your life.
    3. Get spiritual - I am a Christian and any alignment with your divine maker helps to reduce stress.
    4. Eat healthy foods that don't stress your body. Eating raw foods, non-processed foods, colorful foods, all reduce stress.
    5. Make time for yourself and those you love. Learn to balance your life and your time. All work is a quick road to illness.
    6. Work in shifts and take breaks. Most state employment laws require breaks, due to the early research that showed it was necessary.
    7. Get organized. Running around in circles often results in low productivity. It is necessary to be organized to be productive.
    8. Do things that you love. Being involved in a bad relationship, a dead-end job, or other situation results in high stress levels.
    9. Get professional help! A good counselor will give you coping skills to assist you in stressful situations. Learn them and use them.
    10. Lighten up, taking the world to seriously and making the most out of life simple situations is not necessary.

dot Stress Reducing Supplement Stack dot

dot Sleep And Melatonin dot

    Sleep is often a problem and some simple things can help you get a better nights rest. Some over the counter things that can help are based on the natural chemicals that your body uses to sleep now.

    Melatonin (5-methoxy-N-acetyltryptamine) is one of your bodies natural sleep hormones and for most people a dosage of 2-4 mg/day is usually effective. Don't kid yourself and try more of this chemical, it is very powerful and works best in the 2 mg/day level.

Melatonin Sleep Quality.
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Melatonin Sleep Quality.
Will taking melatonin help me have better quality sleep? Also, is it possible to create negative effects form supplementing with melatonin?
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    If you have trouble sleeping, try 2 mg 30 minutes before bed time. Increase that amount by only 1 mg/day after a few days if you are still having trouble. Do not exceed 4 mg/day and be sure and discuss any possible medication reactions with your pharmacist.

    Studies from MIT (Massachusetts Institute of Technology) indicate that melatonin pills sold as supplements contain three to ten times the amount needed to produce a normal physiologic nocturnal blood melatonin level for nighttime rest. Some studies show that .5mg/day of melatonin were effective, but 20 mg/day were not.

    If you don't have success with the drug, wait two days and then try .5 mg/day for five days, then speak to a neurologist who specializes in sleep disorders.


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Clayton's Health Facts!
Melatonin - Sleep Better Tonight! As light inhibits its production, and darkness stimulates it, melatonin regulates the body's internal clock.
Clayton South

    If you have trouble staying asleep, note that melatonin comes in a time release product too. This will enable you to get to sleep and stay that way for most of the night. Melatonin is not considered habit forming and doesn't have to be used on a nightly basis.

    Melatonin has also been shown to be helpful with conditions of; depression, cluster headaches, ADHD, learning, memory and Alzheimer's, Autism and other sleep disorders. It also helps boost your immune system and has been shown to help some forms of fibromyalgia.

The defining symptoms of fibromyalgia are chronic, widespread pain and tenderness to light touch. There is also typically moderate to severe fatigue.

Those affected may also experience heightened sensitivity of the skin (also called allodynia), tingling of the skin (often needle-like), achiness in the muscle tissues, prolonged muscle spasms, weakness in the limbs, and nerve pain. Chronic sleep disturbances are also characteristic of fibromyalgia.

    Melatonin has been shown to be effective in disruption of circadian rhythm disorders. When you are having jet lag, this medication and help settle you down fast.

    Excessive dosages of melatonin have shown, hormone fluctuations, irritability, increased sleep distrubances, vivid nightmares and general reduced blood supply to your brain.

    This hormone is effective on the pineal gland in the brain and is filtered through the kidney. Do not take the hormone and drive.

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